A Different Approach to Fat Burning

Does this approach means no more cardio? Well not quite, but if you train with weights in a correct manner you won’t need to do boring hours of cardio anymore. My method is called the “F4X system” and it is also featured in the “Old School New Body” program. Even though it has some similarities to HIIT, it doesn’t require you to do interval cardio. It relies on using moderate weights, high fatigue training and short breaks between sets. It will pump your muscles really good and burn a lot of fat as well.

So here is what you need to do: take a weight with which you can usually perform 15 reps, but do only 10. Then take a short break of just 30 seconds and do 10 reps again, and repeat this cycle for 4 sets. On the fourth set you will go to failure, and if you can do more than 10 reps you will need to increase the weight on the next workout. The fat burning effect of this method comes from the similarities with Interval Training – you do intense sets with short breaks between them. But this is not all!

Fat-Burning Effect #1

This type of training does great for building muscle via myofibrillar and sarcoplasmic expansion, but it also gives you a lot of muscle burn. The lactic acid will increase your growth hormone, which helps in burning the fat. GH also amplifies other anabolic hormones, making the effect even greater!

Fat-Burning Effect #2

Squatting Is Like Sex...

Foods That Give Us Energy

It is really sad that most of the people turn to all kinds of stimulants to get a boost of energy instead of getting it from whole foods. What they don’t realize is that stimulants such as coffee, sugar or energy drinks have negative side effects on the long term. They do give you a boost of energy for the moment, but in time they fatigue your adrenal glands and disrupt your blood sugar. Not to mention the side effect that you feel after a short period of time, which is the crash in energy that comes right after the initial high. Practically these stimulants are drugs and can’t be considered foods that give us energy.

Ok, so what should you use instead to get long-lasting energy? Well you have to look at the big picture: there is no single food that will give you more energy than your overall diet. Sure, you can consume the foods mentioned below once in a while, but if the rest of your diet sucks you won’t get that level of energy you really want. So instead of searching for that “miracle” aliment, you should rather have a diet that consists of high-energy foods. And by this I mean raw, natural foods. When a food has not been cooked or processed, it maintains all of its nutrients and natural energy proprieties. As most of these foods will be plant-based, you will get your energy from where they get their energy – and that is from the sun.

A green vegetable will have the maximum amount of living energy compared to animal meat and your body will use less energy to digest it compared to digesting meat. This means more energy left for you and your daily activities. So the closer you eat to the bottom of the food chain, the more health and energy you will have.

And to help you get started, here are some of my favorite energizing foods:

Top 7 Most Popular Bodybuilding Experts

I should mention right from the start that these guys are not scientists, they don't have a PhD in Nutrition and they are not professional bodybuilders. But they do have a few things in common: they all transformed their bodies, gained a good amount of muscle and now they are sharing their experience and helping others through YouTube videos, e-books or websites. Since some of their advice is not scientifically proven, yet it works very well for most of the guys we can consider them experts in BroScience.

See a sample of each one in the video below and continue reading the article to find out more about each "BroScientist" and to visit their websites or YouTube channels. 

  

#1: The Hodge Twins 

These guys are really popular on YouTube and have millions of subscribers on multiple channels. They are really funny, they give some great advice and also have nice physiques. You can visit their main muscle building channel here. 

#2: Elliot Hulse

His YouTube channel is also very popular and he gives great advice on bodybuilding, strength training, attitude and lifestyle. He is also the author of popular programs such as the:

- Grow Stronger Method
- Lean Hybrid Muscle

#3: Vince del Monte 

Unlike Elliot that has a great set of genetics, Vince started as most of the guys out there - he was very weak and scrawny and had the nickname "Skinny Vinnie". But as time went by he improved his physique a lot, up to the point of becoming a Pro Fitness Model. He is also the author of many popular Fitness  programs and he helped thousands of skinny guys from all over the world. 

His most popular program is "The NoNonsense Muscle Building".

#4: Scooby

Blueberry Protein Pancakes Recipe

Compliments of Metabolic Cooking

Ingredients:

- 6 egg whites

- 1/2 cup oatmeal (dry)

- vanilla extract

- a pinch of cinnamon powder

- a pinch of stevia

- blueberries (fresh or frozen)

- 1/4 teaspoon of baking soda

- cooking spray

- for extra protein, you can add a scoop of protein powder as well

The recipe makes 1 serving (4 to 6 pancakes)

Directions:

1. First heat a frying pan until hot and then reduce to medium temperature

2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the pan

3. When bubbles start to form, place evenly on pancake about 1 tablespoon of blueberries

4. Let them set in before flipping the pancake

Macronutrients per Serving:

- Calories: 228

- Protein: 25g (without protein powder) / 45g (with protein powder)

- Carbs: 29g

- Fat: 0g

This was just one of the 250+ healthy and delicious recipes found in the Metabolic Cooking guide. Find more info about this cookbook by visiting this page.